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Eat Well for Optimal Healing

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In our previous blog post, we talked about how the inflammation process is an important process for healing and recovery. However, failure to eliminate the acute inflammation can lead to chronic inflammation which would lead to various conditions and diseases.

Our unhealthy lifestyle, mainly our poor eating habits can trigger our inflammation process.  So let’s talk about what we should not eat and what we should eat.

What NOT to Eat:

1) Simple/ Refined Carbohydrates (sugars)

Anything white, refined and processed such as:

  • Bread, pasta, potatoes, corn
  • Rice, noodles
  • Chips, cracker, cookies and biscuits
  • Soda and sugary beverages

Why are refined carbohydrates so harmful?

All carbohydrates that we consume are broken down to glucose. Glucose is the energy source of the human body. We breakdown glucose to create energy for our body’s normal physiology. Insulin is released by your pancreas in response to blood glucose (Sugar).

When blood glucose is persistently high due to a diet high in sugars, insulin causes the body to convert the excess glucose to fat for storage. Fat is the body’s source for energy storage.

It is through this process that a diet high in refined and simple carbohydrates leads to excess weight gain and overtime, obesity.

Body Fats Facts:
Every 2 pounds increase in weight, the risk of developing arthritis increases by 9% to 13%. 

2) Dairy Products

Eliminate all milk products, especially sweetened milk products and processed cheese (eg. Kraft Singles)

3) Anything Artificial and Unnatural

4) Trans-fats

What to Eat:

Eat real food, not fake food.

1) Plants

Plants should take up 50-60% if your total dietary intake. Eat dark green, leafy and colourful vegetables such as spinach, chard, kale, rockets and lettuce.

2) Colour vegetables and fruits

Such as carrots, beet root, oilvesZ, mushroom, sprouts tomatoes, mango, grapes, apples, oranges, kiwis, durian, tropical fruits, berries and melons.

3) Fats

Many people would shirk away from this 3-letter words, but fats are essential for survival. High quality dietary fat is one of the most nutritious classes of nutrients we can consume.

As long as your diet is low in refined carbohydrates, moderate fat (including saturated fat) intake is acceptable. Remember insulin is the key.

There are different kinds of fats. Fats that you should eat and those you should avoid.

Let’s break it down a bit more.

Saturated Fats

Saturated Fats are fat molecules with no double bonds between carbon molecules because they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature

Eating food that contains saturated fats raises the level of cholesterol in your body.

Examples of saturated fats are:

  • Fatty Beef
  • Lamb
  • Pork
  • Poultry with Skin
  • Lard and Cream
  • Butter
  • Cheese and other dairy products made from whole or reduced fat milk.

Alternative replacement:

  • Fruits
  • Vegetables
  • Whole Grains
  • Low – Fat dairy products
  • Poultry, Fish and Nuts

Unsaturated Fats 

Unsaturated fats are considered good fats when eat in moderation. They can help reduce bad cholesterol levels and lower your risk of heart diseases and stroke.

It can be further classified into monounsaturated fats and polyunsaturated fats.

Monounsaturated fats

Monounsaturated fats can help reduce bad cholesterol level. They also help to provide nutrients to help develop and maintain your body cells.

Examples of monounsaturated fats are:

  • Vegetable oils such as olive, canola and peanut
  • Nuts such as hazelnut, almonds and cashew nuts
  • Avocados

Polyunsaturated fats

The 2 essential fatty acids that human body cannot produce are omega-3  and omega – 6, and they are both polyunsaturated fats. Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease.

Examples of polyunsaturated fats are:

  • Plant based oils such as soybean oil, corn oil and sunflower oil
  • Fish
  • Seafood
  • Nut such as walnuts and brazil nuts
  • Seeds

The major benefit of supplementing with Omega-3 fatty acids (DHA and EPA) is reducing the inflammatory response in the human body. Low-level inflammation is at the root of a vast array of diseases and health breakdowns—especially pain syndromes.

Omega-6 fats act as important messengers in the inflammatory process.

Trans- Fats

Trans-fats are the worst among all fats. These are unhealthy fats that are form when vegetable oils harden, it is called hydrogenation. It is less likely to spoil and they are often used to keep food for a longer time.

Trans-fats increase bad cholesterol and lower good cholesterol.

Examples of trans-fats food are:

  • Doughnuts
  • Baked products such as cakes, pie crust, biscuits, frozen pizza, cookies and crackers
  • Fast food
  • Processed food
  • Deep fried food
  • Peanut Oil

Healthy Tip: Watch out for ingredients referred to as “partially hydrogenated oils” on your next grocery shopping and stay away from them.

Your Nervous System and Your Health

The health of your spine and nervous system is the foundation of your overall health. The most important thing you can do to improve your health is to correct your subluxations and restore 100% nerve supply in your body so you can move towards core healing.

Your dietary habits however play a major role in your overall health and vitality. There is a very important connection between the health of your nervous system and your ability to get the most out of your dietary habits.

Schedule a no-obligation spinal checkup to find the cause of your pain and to see if chiropractic is right for you.

It all starts with a checkup. Make a health choice today!

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“Our mission is to enable you to live life at its fullest.​”

― Chiropractic Singapore ―
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